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CrossFit The Ville: Friday’s WOD

August 28, 2015

4-4-4-4 Power Cleans

then:

For time,

50-Power Cleans (115/75)

100-Double Unders

25-Squat Cleans (115/75)
*This Saturday is our monthly free partner wod at 8:00am! Louisville East will also have a partner wod at 9, 10 & 11am.  All are welcome!

*Our weightlifting coach Zach will be leaving town soon but is currently offering 3 sessions of training for $40 each for any of our members. Take advantage of his knowledge while he’s still here!

*True Grit 3 will be October 24th at The Ville! Scaled or RX teams of 2 men and 2 women so get your teams together now! truegritcomp.wordpress.com for updates and info.

CrossFit The Ville: Thursday’s WOD

August 27, 2015

Skills Practice: Ring Muscle Ups

then: “Luce”

3 Rounds for time of:

1K Run (.62 miles)

10-Muscle Ups (scale to band assisted/jumping muscle ups or 10 pullups & 10 ring dips)

100-Squats

*This Saturday is our monthly free partner wod! All are welcome!

*Our Strength Program started Saturday at The Ville but there is still time to sign up! Email Eric at fallscitystrength@gmail.com to sign up or for more info.

*Our weightlifting coach Zach will be leaving town soon but is currently offering 3 sessions of training for $40 each for any of our members. Take advantage of his knowledge while he’s still here!

*True Grit 3 will be October 24th at The Ville! Scaled or RX teams of 2 men and 2 women so get your teams together now! truegritcomp.wordpress.com for updates and info.

CrossFit The Ville: Wednesday’s WOD

August 26, 2015

Warmup: Reverse Hyperextensions

8-8-8-8 Deadlifts

then:

10:00 AMRAP of:
10-SDHP’s (115/75)
10-Burpees over Bar

*This Saturday is our monthly free partner wod! All are welcome!

*Our Strength Program started Saturday at The Ville but there is still time to sign up! Email Eric at fallscitystrength@gmail.com to sign up or for more info.

*Our weightlifting coach Zach will be leaving town soon but is currently offering 3 sessions of training for $40 each for any of our members. Take advantage of his knowledge while he’s still here!

*True Grit 3 will be October 24th at The Ville! Scaled or RX teams of 2 men and 2 women so get your teams together now! truegritcomp.wordpress.com for updates and info.

CrossFit The Ville: Tuesday’s WOD

August 25, 2015

Rest Day.

*This Saturday is our monthly free partner wod! All are welcome!

*Our Strength Program started Saturday at The Ville but there is still time to sign up! Email Eric at fallscitystrength@gmail.com to sign up or for more info.

*Our weightlifting coach Zach will be leaving town soon but is currently offering 3 sessions of training for $40 each for any of our members. Take advantage of his knowledge while he’s still here!

*True Grit 3 will be October 24th at The Ville! Scaled or RX teams of 2 men and 2 women so get your teams together now! truegritcomp.wordpress.com for updates and info.

CrossFit The Ville: Monday’s WOD

August 24, 2015

6-6-6-6 Hang Power Snatch

then:

50-Double Under buy in

3 rounds of:

10-Power Snatch (115/75)

15-T2B

20-Box Jumps (24/20″)

50-Double Under Cash Out

For time.

*Our Strength Program started Saturday at The Ville but there is still time to sign up! Email Eric at fallscitystrength@gmail.com to sign up or for more info.

*Our weightlifting coach Zach will be leaving town soon but is currently offering 3 sessions of training for $40 each for any of our members. Take advantage of his knowledge while he’s still here!

*True Grit 3 will be October 24th at The Ville! Scaled or RX teams of 2 men and 2 women so get your teams together now! truegritcomp.wordpress.com for updates and info.

CrossFit The Ville: Sunday’s WOD

August 23, 2015

10-10-10 Shoulder Press & Band Pull Aparts

then:

“Pike”

5 rounds for time of:

20-Thrusters (75/55)

10-Strict Ring Dips

20-Pushups

10-Strict HSPU’s

50 Meter Bear Crawl

*Our Strength Program started yesterday at The Ville but there is still time to sign up! Email Eric at fallscitystrength@gmail.com to sign up or for more info.

*Our weightlifting coach Zach will be leaving town soon but is currently offering 3 sessions of training for $40 each for any of our members. Take advantage of his knowledge while he’s still here!

*True Grit 3 will be October 24th at The Ville! Scaled or RX teams of 2 men and 2 women so get your teams together now! truegritcomp.wordpress.com for updates and info.

CrossFit The Ville: Saturday’s WOD

August 22, 2015

2-2-2-2-2 Back Squat & 4-4-4-4-4 Single Leg Bent Leg Bridge

then:

15:00 AMRAP of:

10-Pistols (total)

15-KBS’s (70/53)

20-Situps

*Our next Strength Program starts today at The Ville but there is still time to sign up! Come to The Ville at 9:00am today or email Eric at fallscitystrength@gmail.com to sign up or for more info.

*Our weightlifting coach Zach will be leaving town soon but is currently offering 3 sessions of training for $40 each for any of our members. Take advantage of his knowledge while he’s still here!

*True Grit 3 will be October 24th at The Ville! Scaled or RX teams of 2 men and 2 women so get your teams together now! truegritcomp.wordpress.com for updates and info.

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